Physical Assessments, Managing

One’s Stress, Health-related Fitness

and Barriers to Physical Activity
 Distinguish the benefits derived from participating in fitness
activities.
 Recognize the role of physical activity assessments in managing
one’s stress.
 Self-assess health-related fitness (HRF) status, barriers to physical
activity assessment participation, and one’s diet.
 Recognize the value of optimizing one’s health by participating in
physical activity assessments.
Benefits one can get while engaging in physical
activities:
PHYSIOLOGICAL BIOMECHANICAL BEHAVIORAL

 Increased strength  Improved flexibility  Increased self-

 Improved muscular with age confidence
endurance  Improved balance  Improved self-
 Increased HDL levels  Improved mobility efficacy
(good cholesterol)  Increased motor  Decreased
 Improved insulin
skills and depression and
levels
 Lower blood pressure confidence to anxiety
engage further in  Experience with
 Lower percentage of
body fat physical activity behavioural
 Reduced risks for and exercise change
metabolic  Improved
dysfunction proprioception (the
 Reduced risks for sense of how one’s
type 2 diabetes body is positioned)
 Improved bone
health Source; Foundations of Physical Activity and Public Health, Kohl (2011)
PHYSICAL FITNESS ASSESSMENTS

Are designed to give individual feedback regarding one’s

overall fitness status and/or physiological reactions to
physical activity effort.
 Benefits:
• Make individuals aware of their current fitness status and have
them compare their own status with that of specific standards.
• Encourage individuals to participate in exercise programs and
physical activities.
• Give a starting point for an individual exercise prescription or
plan and create realistic goals.
• Evaluate development in fitness achieved through exercise
interventions and adjust exercise prescription and fitness goals
accordingly.
• Record changes in fitness throughout the years of exercise
involvement.
 Health-related Physical Fitness

- Also called functional fitness because it helps ensure that

a person will be able to function effectively and meet the
demands and tasks of daily life.
- According to the American College of Sports Medicine,
there are three main components of health-related fitness
namely: Cardiovascular-respiratory Endurance, Muscular
Fitness and Body Composition.
 1. Cardiovascular-
respiratory Endurance
• Also known as aerobic power.
• Refers to the ability of circulatory and respiratory systems
to send oxygen to muscles over an extended period.
• Activities like swimming and running require good
cardiorespiratory endurance.
 2. Muscular Fitness

This is classified further as muscular strength,

muscular endurance and flexibility.
A. Muscular Strength

Refers to the single maximum amount of force a muscle can exert

against some resistance. Activities that need good strength are
lifting heavy weights and pushing and pulling a heavy box.
B. Muscular Endurance

Refers to the capacity to move one’s body or an object without

tiring. Some activities that require muscular endurance include
wall climbing and pull-ups.
C. Flexibility

Refers to the ability to move a joint smoothly through its

complete range of motion that allows a person to do bending
movements without incurring injury.
 3. Body Composition

This refers to the measurement of body fat and muscle mass

in the body. Body composition metrics that are commonly
used include body mass index (based on height and weight),
skinfold measures (which estimate body fatness), and body
measurements such as waist and hip circumference.
 SELF-ASSESSMENT
Self-assessment is primarily designed to help people
determine and gauge their personal fitness level by
recording and evaluating their assessment results.
Assessment tools are not used to treat diseases but just
for people to evaluate their health status and to better
understand differences between various parts of
health-related physical fitness.
Self-management Skills Guidelines
1. Perform various assessment tools.

Performing a wide range of assessment tools will enable

you to get a comprehensive glimpse of your physical fitness
and activity level and needs.

2. Select self-assessment tools that are

best for you.

You are not obliged to use all the assessment tools. You
need to choose at least one assessment tool for each
health-related fitness component. Choose which one suits
you best.
 3. Execute Trials

Hitches and mistakes are part of the process. Do not be afraid to

try an assessment tool which you think is applicable to your
needs. Once you’ve chosen, practice performing it until you
execute it flawlessly.

4. Administer self-assessment tools

for personal progress.

Avoid using assessment tools too often. Progress will take place
several weeks with regard to health-related fitness. Avoid daily
or weekly self-assessment.
5. Use health standards and norms instead
of comparing yourself with your peers.
Sometimes people get discouraged when they see the results of their
assessment because theirs are not as good as those of their peers. Instead
of comparing yourself to other people, compare results with health
standards and norms firs and then with previous performances. This helps
you stay within your realistic goals.

6. Data from self-assessment tools are

personal.

Keep the results of your self-assessments private. If you have a partner,

make sure the results remain confidential.
STRESS ASSESSMENT

Before you can

address or manage
your stress you must
first know how to
assess your own
stress.
 Tests to get a clearer, more comprehensive and more
complete picture of your stress status:

I. Resting Heart Rate

Equipment: Stopwatch or Clock

Instruction: Make sure that body is relaxed for 30 minutes.

Find your pulse on your wrist and for 60 seconds count the
numbers of beat you feel. That will be your heart resting
rate.
II. Breathing Pattern

Equipment: Chair with a backseat.

Instruction: Sit on the chair, making sure your

back is flat against the back of the chair. Your
palm should be on abdomen while your
other hand should be on the upper part of
your chest just above your heat. Observe
your breathing for a minute or two. Observe
your hands as you breathe in and out. Which
hand seems to move more? Are they moving
equally?
III. Respiration Rate
Instructions: Count the number of natural effortless breathes you
take in a minute. Breathe as normal and as natural as possible.
Each inhalation and exhalation cycle is considered as breath. The
number of breathes you take in one minute is called your
respiration rate.
IV. Stress-o-Meter 1 2 3…
Instructions: Recall the events that happened to you over the
past two weeks, including all your walking moments. Use the
stress-o-meter to rate your day to day experiences from 1 to 10.
1 means: You have a stress-free life. You’re happy and calm.
10 means: You felt high level of stress.
 Assess Your Stress Form

Resting Heart Rate = _____ beats per minute

Breathing Pattern = _____ Abdomen_____ Chest_____ Both
Respiration Rate = _____ breaths per minute
Stress-o-Meter = _____
BARRIERS TO PHYSICAL ACTIVITY

Physiological,
psychological, and
behavioural factors,
among others, can
influence one’s plans
to become physically
active.
 Consider
exercise as an
inconvenienc
Have fear of e Lack of self-
being injured motivation

Lack of self- Find exercise

management not enjoyable
skills
Common
barriers:
Lack Find exercise
encouragement boring
from family &
friends

Do not have Lack confidence

adequate in their ability
facilities Have
insufficient time
 The Centers for Disease Control and Prevention (CDC)
suggested ways to overcoming physical activity barriers.

1. Lack of time

Solutions:

• Identify available time

slots.
• Add physical activity to
your daily routine.
• Select activities requiring
minimal time.
 2. Social Influence

Solutions:

• Explain your interest in

physical activity and ask
support.
• Invite friends and family
to exercise with you.
• Develop new friendships
with physically active
people.
 3. Lack of energy

Solutions:

• Schedule physical activity

during times in the day or
week when you feel
energetic.
• Convince yourself that if
you give it a chance,
physical activity will
increase your energy level.
 4. Lack of motivation

Solutions:

• Plan ahead.
• Invite a friend to exercise
with you on a regular
basis and write it on
both of your calendars.
• Join an exercise group or
class.
 5. Fear of injury

Solutions:

• Learn how to warm-up and cool down to prevent injury.

• Learn how to exercise appropriately considering your age,
fitness level, skill level and health status.
• Choose activities involving minimum risk.
 6. Lack of skill

Solutions:

• Select activities
requiring no new skills.
• Take a class to develop
new skills.
 7. Lack of resources

Solutions:

• Select activities that

require minimal
facilities or equipment.
• Identify inexpensive,
convenient resources
available in your
community.
 8. Weather conditions

Solution:

• Develop a set of regular

activities that are always
available regardless of
weather conditions.
(Indoor activities)
 Solutions:

• Bring jump rope and use it while you can.

• Walk the halls and climb stairs in hotels.
9. Travel • Stay in places with exercise facilities.
• Walk for an hour or more when in malls.
• Bring music player with favourite aerobic
exercise music.
 10. Family obligations

Solutions:

• Trade a babysitting time with someone you know.

• Exercise with the kids.
• Jump rope, do calisthenics, ride a stationary bicycle etc.
when the kids are busy playing or sleeping.
• Try to exercise when kids are not around.

Source: http://www.cdc.gov/physicalactivity/everyone/getactive/barriers.html
 REGULARLY

HAVE A

MAKE ACTIVITIES, AND STAY

HEALTHY!